Strength
10 min EMOM Min 1: 3 Power Cleans @ 65% Min 2: 2 Power Cleans @ 70% Min 3: 1 Power Cleans @ 75% Min 4: 3 Power Cleans @ 80% Min 5: 2 Power Cleans @ 85% Min 6: 1 Power Clean @ 90% Min 7: 3 Power Cleans @ 95% Min 8: 2 Power Cleans @ 100% Min 9: 1 Power Clean @ 100%
Min 10: 1 Power Clean @ 100%
For Time: 100 Dubs 40 Pull Ups 30 Push Press (115/85) 40 Kettlebell Swings (55/35)
30 Box Jumps 100 Dubs
Strength: 12MIN EMOM 1 Deadlift 1 Hang Power Cleans 1 Hang Squat Clen 3 Push Press (INCREASE WEIGHT EACH ROUND) Conditioning: 4 rds 200m Run 12 Push Press (135/95)(125/85) 10 Back Squats 8 Toes 2 Bar
Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond
Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean